I got a good program off PTC, I went to the gold coast branch (tried Bris, didnt get a response a while ago, guess they were very busy). Explain how strong you are, I dont think you want a beginners program. I'm doing 'DIGIT' and it feels great volume wise. They really know how to write a program.
How's the gym coming along for next weekend mate? Me and Dan will be down there Wed Night if ya need a hand with anything leading up to the comp
SentCan you please re-email me?
I'll get to it at some stage today
5/3/1 was designed to be an easy to recover from program for a broken middle aged man
It is by design a low risk, low reward program
What the fuck is a "novice" or "intermediate" program anyway? What the hell does that even mean?
Why do you need to take a spreadsheet to the gym in order to get stronger lol
5/3/1 was designed to be an easy to recover from program for a broken middle aged man
It is by design a low risk, low reward program
Haha, I took your advice that I'd kill myself on legs doing the leg days (I do my own 5x5 stuff instead), but I am doing the bench days. The volume feels fine. I am 100% recovered between workouts. I can beat the shit out of my upper body and it grows. I am actually adding in some overhead pressing to one day, slowly.I hope you took my advice to NOT run digit at first!!
you don't take the spreadsheet to the gym - it's just the method of programming. It's easy to be edgy and bash on well known programs that obviously work without any substance to back it up, 0ni pls go.
5/3/1 is designed to be a program that keeps on scaling upwards, and I personally have found the 'start too light' ethos to be sound advice. Obviously strength coaches might have their own opinions on what is more effective. I'd say that this sort of programming is aimed at people like me who train in commercial gyms or at home.
A beginner program generally has all of the main lifts 3x a week (due to light weight and ability to recover quickly from light weight) vs an intermediate to advanced routine where the main lifts (or specific body parts) are only being trained once a week, in this case with the user's own choice of assistance work depending on goals etc. Generally also in a beginner routine, you're aiming to put more weight on the bar with every workout, vs every week for an intermediate to every month for an advanced program.
Too hard for this broken middle aged man. I can get low risk low reward with instinctive training.
It doesn't really matter what approach is used if you are in this for the long haul; fads however are unsustainable especially for natty trainers.
-work at 70-90% always
-sometimes work at 95 - 100%
-lower back and legs take time to recover and are easily overtrained (a term unfamiliar to PED users).
-upper body takes less time to recover
-if you're older, your body will tell you how many sets you have left
-food; if you don't eat you don't shit if you don't shit you die
5/3/1 was designed to be an easy to recover from program for a broken middle aged man
Lol. I resemble that remark.
You will too. Actually I reckon you'll get bored of lifting and move on long before you're old. But you will no doubt be broken many times before then.
You don't need a coach to train instinctively
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